Suryanamaskar: how to do it and its benefits

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October 14, 2017
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Suryanamaskar is a very ancient technique for expressing gratitude to the Sun for being the ultimate source of energy. It is a sequence of 12 asanas linked to each other and should be performed in continuity.

How to perform

It is performed early in the morning on an empty stomach and is a set of 12 asanas. They are as follows.

  1. Pranayama

Stand erect and keep the legs together. Start breathing in and lift both arms up. As you exhale, bring both hands in front and join in prayer position.

  1. Hastauttanasana

Standing straight, breathe in and lift your folded hands up backwards. While stretching hands up, keep the biceps close to your ears.

  1. Hasta Padasana

Now exhale and keeping the hands upwards, bend forward from the waist. Keep the spine and legs erect. Exhale completely and touch the floor with your hands.

  1. Ashwa Sanchalanasana

Breathe in, keep hands down, and push your right leg back. Bring the right knee to the floor and look up keeping the spine as erect as possible. Push the right leg as far as possible.

  1. Dandasana

Breathing in, take the left leg also backwards and bring it parallel to the right leg. Join them and rest on the floor on both the hands.

  1. Ashtanga Namaskara

Exhale and bend your knees down to rest against the floor. Raise the hip slightly. Rest your chin and chest on the floor with both the hands bent and touching the floor.

  1. Bhujangasana

Rest your waist and legs on the floor. Keep both hands on the floor and raise the body upwards from your chest. Look upwards.

  1. Adho Mukha Svasana

Breathing out, keep the hands on the floor and raise the hip and tailbone upwards. Create an inverted V kind of pose.

  1. Ashwa Sanchalanasana

Breathing in, bring the right leg forward. Place the leg in between hands and put the left knee down on the floor. Now, look upwards.

  1. Hasta Padasana

While exhaling, being the left foot forward. Keep both legs joined and straight. Bend your body forward from the waist with hands touching the floor.

  1. Hastauttanasana

Breathing in, get up, and repeat the second step by taking the hands up and backwards.

  1. Tadasana

Stand straight in a relaxed position. Breathe normally.


Multifaceted benefits of Suryanamaskar

  1. It is an overall body exercise and enhances body flexibility.
  2. It strengthens the muscles and joints.
  3. It improves blood circulation.
  4. Regular exercise keeps us away from spine, neck, and back-related ailments.
  5. A series of fast and slow-paced rounds help in weight loss.
  6. It helps in regularizing the menstrual cycle.
  7. It contributes to better functioning of the digestive system
  8. It helps you detox and gives you a glowing skin
  9. Insomnia patients find relief with this.
  10. It improves patience and keeps anxiety away.

For its numerous benefits, Surya Namaskara or Sun salutation is considered as a single mantra for staying fit. Surya Namaskara is a complete body workout and works wonders. Regular practice will ensure your health and a disease-free body.

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